Swamp City Fitness – Swamp City WOD
Workout Option 1
“Core Memories” (Calories)
Freedom (RX’d)
Every 2:00 (10 sets)
20-second Max Calorie Air Bike
*Stay on the bike and pedal slowly until the next 2:00.
**Scored by total calories
Independence
No Change to Workout
Liberty
No Change to Workout
Target Calories every 20-seconds: 8+ Calories
Workout Option 2
Option 2: Zone 2/Recovery (Time)
45 Minute Fartlek Run, Bike, Ski, or Row (your choice).
This is 45 minutes of continuous effort, with 4-6 sets of 30 seconds of higher effort intervals mixed in as you see fit. When not in a higher effort interval, you should be at Zone 2 pace.
